What is the Infradian Rythm?
Have you noticed how your energy and mood vary throughout the month? In women, these variations are guided by an internal clock known as the infradian rhythm. During this biological cycle, your energy naturally ebbs and flows as a result of changes in hormones that regulate your physical and mental health.
Understanding your Infradian Rhythm can help your to plan commitments in sync with this natural cycle. The infradian rhythm is responsible for regulating various bodily functions including metabolism, sleep, and fertility. By becoming aware of this rhythm and how it affects your body, you can make positive changes to your lifestyle and habits to optimize your health and overall quality of life.
That's why we're excited to bring you expert insights from Wenlin Tan, a flow, well-being, and mindfulness coach passionate about supporting you to overcome overwhelm, find flow, and step into your creative power.
With over 15 years of experience at the intersection of mindfulness, creativity, psychology, and wellness, Wenlin is a certified coach and women's moving meditation specialist who helps clients find alignment and cultivate clarity, confidence, and flow in their career, health, and personal life. She achieves this through transformative tools like behavioral health coaching and the ancient wisdom practices of Qigong, Taichi, Traditional Chinese Medicine philosophy, Aqua Yoga, and Tai Chi Easy™.
With Wenlin's guidance, we will explore how to understand you infradyan rhythm to boost your productivity and well-being. It's all about vibing with the ups and downs in your day-to-day life for a smoother ride. So, buckle up, and let's dive with Wenlin into the cool world of the infradian rhythm!
What is the Infradian Rhythm?
Think of your body as an orchestra where all the elements work in harmony, with a symphony conductor in charge of coordinating all the different behaviors, physiological processes, and tiny molecular events that keep it running smoothly. This conductor is what we call a biological rhythm. When it comes to categorizing these rhythms, one of the most crucial classifications is based on the geophysical cycle of day and night, including ultradian rhythms (less than 24 hours), circadian rhythms (24-hour period), and infradian rhythms (more than 24 hours).
Let's take a closer look at the infradian cycle. It can be compared to a marathon runner because it operates on a longer timescale than our 24-hour circadian rhythm. Unlike the circadian rhythm, the infradian rhythm controls slower processes that take place over weeks, months, and even years.
It's the mastermind behind hormonal shifts and mood fluctuations, weaving its influence throughout our lives. Menstrual cycles and seasonal infradian rhythms are examples of this.
Why Learn About the Infradian Rhythm?
Menstrual cycles are the most obvious manifestation, but this internal clock affects everyone. Energy levels, mental load, metabolism, the immune system, and mood variations are all affected by biological rhythms. Just as you've appreciated the significance of circadian rhythms or even ultradian rhythms, exploring infradian rhythms is equally crucial. These rhythms aren't mere background players; they significantly influence your lifelong processes. Aligning our lifestyle with this biological cycle equips us to navigate life's ebbs and flows with enhanced ease, resilience, and vitality.
Our guest expert, Wenlin Tan, has an excellent way of explaining this.
“In my lens as a chi gong and energetic practitioner, I see the menstrual cycle as a reflection of the creative cycle itself, which unfolds in many different manifestations and ways. (...) We can even see the creative cycle in the women's lifecycle if we zoom out and look at the entire lifespan of a person from birth until death.”
Understanding these patterns enables you to foresee and navigate emotional shifts, fostering resilience and overall well-being. By leveraging this knowledge, we can confront challenges with heightened self-awareness and effectiveness.
How Understanding Your Infradian Rhythm Can Support Work-Life Balance
Your routines can be aligned with your natural energy levels and productivity phases to create a more harmonious flow between work and personal life, so that you don't feel fatigued after a long day. Focusing on demanding tasks and creative projects becomes more effective during high-energy phases, characterized by peak cognitive abilities and mental clarity. Conversely, during lower-energy phases, prioritizing rest and activities that nurture well-being allows for replenishing energy reserves and maintaining balance.
This approach is particularly beneficial for women when flexible work arrangements are considered. Offering remote work and flexible start and end times helps women to synchronize their professional responsibilities with their cycle, ultimately supporting their health and well-being.
The advantages of advocating for flexible work hours extend beyond women's health and their cycles. This change can positively impact your workplace culture. Working till stressed out is not suitable for anybody, men or women. Employers can cultivate a healthier, more productive, and adaptable workforce by embracing their natural biological clock and supporting flexible work practices.
You can use your cycle as a scheduling tool tuned to your own body. If you’re someone who already enjoys planning with the seasons -like setting New Years resolutions, for example- you may appreciate the guidelines that your infradian rhythm offers for structuring your effort over time. As Wenlin Tan explains:
“Some clients also come to me because they want some semblance of this structure or cycle… Knowing what's coming next helps us how to plan for your days, as opposed to someone who may not have had a cycle for months, or for example, someone who has a very unpredictable cycle that then might show up also in the form of emotions that are erratic and they're not being able to show up fully in their lives and their relationships at work.”
Is Tracking Your Infradian Rhythm Worth the Effort?
Understanding the natural cycles of your body can provide valuable insights for making informed decisions about your health and lifestyle. However, it's important to recognize that women, who are already at a higher risk of burnout than men, may experience additional stress and anxiety.
Here are some scenarios where tracking the infradian rhythm may do more harm than goo
History of mental health conditions: Individuals with a history of obsessive-compulsive disorder (OCD) or other mental health conditions involving excessive tracking may find that monitoring their infradian rhythm triggers or worsens symptoms.
Unhealthy behavioral patterns: Constantly checking an app or calendar to monitor your cycle could lead to unhealthy behaviors, such as avoiding social events or activities.
It is used as an excuse: Using your cycle as an excuse to shirk responsibilities or make poor decisions that could lead to relationship and career problems.
Consulting with a doctor or qualified healthcare professional can provide valuable insights without adding unnecessary stress or anxiety for those interested in learning more about their cycle.
In response to these worries, Wenlin Tan affirms:
“On top of managing women's health at work and home, there's now an additional pressure to delve into cycle syncing. In environments where such expectations prevail, it can feel stifling and suffocating for women. My approach has consistently been one of empathy, advocating for a gentle and gradual process. I encourage a slow curiosity, promoting awareness while layering on not taking on too much information at once.”
The Infradian Rhythm of Your Menstrual Cycle
Optimally tracking your infradian rhythm involves syncing with your menstrual cycle. In a recent 2022 study titled "Physiology, Endocrine Hormones," researchers identified hormones contributing to the infradian rhythm. Key players in this intricate dance encompass:
Follicle-stimulating hormone (FSH): Originating from the pituitary gland, FSH is a catalyst for the growth of ovarian follicles.
Luteinizing hormone (LH): In females, LH sparks steroid release, ovulation, and post-ovulatory progesterone secretion by the corpus luteum. In males, LH is instrumental in the production of testosterone.
Estrogen: Operating during the follicular phase, estrogen fosters the proliferation of endometrial cells, leading to the thickening of the uterine lining.
Progesterone: Plays a dual role by maintaining the uterine lining during the luteal phase and contributing to menstrual cycle regulation through capillary growth and enhanced vascularization.
Prolactin: Secreted by the pituitary gland, prolactin stimulates milk production post-childbirth.
Gonadotropin-releasing hormone (GnRH): GnRH, with a brief half-life of 2 to 4 minutes, triggers the release of both luteinizing hormone (LH) and follicle-stimulating hormone (FSH) by the pituitary gland.
Factors That Affect Your Infradian Rhythm and Hormonal Cycles
Navigating the intricate orchestra of the infradian rhythm involves understanding the external factors that influence hormonal fluctuations.
For instance, did you know that spending three months in a light-deprived cave can affect a woman's menstrual cycle? In a curious study conducted by Reinberg in 1967, a woman's infradian rhythms were significantly impacted by the absence of external light cues. This intriguing finding underscores the fascinating ways in which our environment can influence our biological processes. It turns out, the lack of natural light can even alter something as fundamental as the length of a menstrual cycle!
Here's a breakdown of factors influencing hormonal fluctuations:
Hormonal Birth Control: Utilizing methods like birth control pills, patches, and rings involves synthetic hormones that impact the natural production of estrogen and progesterone, consequently influencing the infradian rhythm.
Non-hormonal Birth Control: Contrarily, condoms, barrier methods, and IUDs, lacking hormones, exert minimal impact on the infradian rhythm. Non-hormonal contraception generally maintains period regularity without substantial interference. Some women may experience heavier or more painful periods with copper IUDs.
Sleep patterns: Irregular or insufficient sleep disrupts hormone production, leading to irregular menstrual cycles and hormonal imbalances that affect the infradian rhythm. Hormone levels, responsive to the light-dark cycle, are further influenced by sleep, feeding patterns, and overall behavior.
Age: Puberty marks the initiation of the menstrual cycle, inducing pronounced hormonal fluctuations. Approaching menopause introduces less regular infradian rhythms and potential changes in menstrual cycle duration.
Stress: Chronic stress disrupts the hypothalamic-pituitary-adrenal (HPA) axis, causing hormonal imbalances impacting the infradian rhythm. Stress also interferes with sleep, compounding hormonal disruptions.
Diet: Diets high in processed foods and unhealthy fats contribute to hormonal imbalances. The Western diet, characterized by certain dietary patterns, affects metabolism, inflammation, gut microbiota, cardiovascular health, mental health, cancer, and overall well-being.
Exercise: Regular physical activity promotes hormonal balance, regulates the infradian rhythm, and reduces stress levels, contributing to overall well-being.
Health Conditions Influenced by the Infradian Rhythm
As you may already be aware, there are several health conditions that are influenced by the infradian rhythm, which, as you know, is a rhythm that regulates biological processes over a longer period of time.
A study conducted by Anna Southam revealed a connection between irregular periods, influenced by hormonal and external factors during adolescence, and menstrual problems in adulthood. Southam observed that when these irregularities persisted for less than two years, there was a 50% progression towards normality. However, if these issues extended into adulthood, they were often accompanied by infertility and oncological complications.
This study highlights how dysfunctional hormonal cycles can impact health and lead to complications. Infradian rhythm influences the following hormonal health conditions:
Polycystic Ovary Syndrome (PCOS): PCOS is characterized by conditions such as anovulation (lack of ovulation), elevated androgen levels, and the presence of numerous small cysts on the ovaries.
Endometriosis: The progression and severity of endometriosis, a condition where tissue similar to the uterine lining grows outside the uterus, are affected by hormonal changes within the infradian rhythm.
Migraines: For individuals prone to migraines, the infradian rhythm, particularly hormonal shifts during the menstrual cycle, can influence the onset and intensity of migraines.
Premenstrual Syndrome (PMS): Symptoms of PMS, such as mood swings, bloating, and irritability, are closely tied to hormonal fluctuations within the infradian rhythm, specifically in the premenstrual phase.
Individuals with such conditions are strongly advised to seek medical guidance before making lifestyle changes. The impact of the infradian rhythm on health conditions is multifaceted and requires personalized medical attention for effective management.
Purposeful Productivity and Planning Tips to Sync with Your Infradian Rhythm
Incorporating the cyclical nature of our internal processes during the month challenges traditional linear productivity approaches. By optimizing your productivity approach, you can improve your efficiency and well-being, avoiding burnout. Aligning with your body's unique rhythm will give you the power to embrace this cyclical nature.
Many tools are available to help you succeed in this process. Simplish is an app that simplifies the process of balancing productivity and personal growth. With our 7-day free trial, you can effortlessly transform your productivity journey.
Learning about the different stages of your menstrual cycle is an excellent way to align your productivity approach with your body's rhythm. Understanding the hormonal changes your body undergoes during each phase will help you adjust your productivity habits accordingly. For example, during the follicular phase, which occurs in the first half of the cycle, estrogen levels rise, leading to an increase in energy and creativity.
Maximize your efficiency and well-being, avoid burnout, and achieve goals by approaching productivity differently in each phase of the cycle.
Menstrual Phase (Days 1-5)
Embrace a mindful approach to productivity during your menstruation phase (Days 1-5), recognizing the body's call for rest and renewal. Given the natural drop in energy levels during this phase, consider the following tips for purposeful planning and productivity
Rest: Embrace rest as a priority during the menstrual phase. Take short breaks and do relaxing activities like meditation and gentle stretching.
Journaling for Reflection: Gain insight into your priorities and goals by exploring your thoughts and emotions.
Prioritize Self-Care: Take warm baths, eat healthy meals, and get enough sleep to enhance physical and emotional well-being.
Communication is key: Effective communication is pivotal in fostering understanding and connection. Openly sharing your feelings is crucial, emphasizing the significance of this practice to enable others to be compassionate companions.
Long-Term Planning with Cycle Awareness: Consider tracking your menstrual cycle to identify patterns over several months. This awareness can aid in long-term planning, allowing you to anticipate energy levels and optimize productivity during different phases.
Follicular Phase (Days 6-14)
Entering the Follicular Phase (Days 6-14), a balanced approach to productivity involves taking advantage of the energy and vitality that often characterize this menstrual cycle phase. This is an opportune time for strategic planning and setting goals that align with increased focus and motivation. Here are tips for purposeful planning and productivity during the Follicular Phase:
Strategic Goal Setting: Set ambitious yet achievable goals for the upcoming weeks.
Collaborative Planning: Collaboration is encouraged during this phase. Initiate team discussions, brainstorming sessions, or collaborative projects to benefit from increased communication and creativity.
Time Blocking: Utilize time-blocking techniques to maximize productivity. Ensure a structured approach to work while optimizing efficiency by allocating specific time slots to tasks.
Reflective Journaling: Continue with reflective journaling but shift the focus to goals and aspirations. Get clear on your long-term goals and how they align with your values.
Ovulation (Around Day 14)
The ovulatory phase, marked by elevated energy levels, improved mood, and increased libido, is also characterized by heightened estrogen levels. Strategically harnessing the potential of this phase can enhance productivity. Explore the following tips to make the most of this opportune moment:
Creative Projects: Engage in creative pursuits during this phase. You can use heightened creativity to brainstorm new ideas, start artistic endeavors, or find innovative solutions.
Collaboration and Networking: Set up meetings, attend networking events, and start conversations.
Mindful Breaks: Short breaks during the day and mindfulness practices can help maintain a healthy balance between productivity and well-being.
Enjoy your loved ones: It's the perfect time to cherish moments with your loved ones. Dedicate quality time to your partner, family, and friends.
Luteal Phase (Days 15-28)
It's essential to recognize the fluctuating energy levels during the Luteal Phase (Days 15-28) and adapt strategies accordingly. This phase is characterized by a mix of high and low-energy days, making it essential to implement flexible planning techniques. Tips for luteal phase planning and productivity:
Energy-Based Planning: Plan your schedule based on your energy level. Keep high-energy days for tasks requiring focus and creativity and low-energy days for routine tasks.
Time Management: Embrace time management techniques, such as the Pomodoro Technique, to maintain focus during high-energy intervals and allow for breaks during low-energy periods.
Effective Communication: Tell your team members about your workload and energy fluctuations. This fosters understanding and can lead to a more supportive work environment.
Reflective Journaling: Use reflective journaling to gain insights into mood fluctuations and productivity patterns. This self-awareness can inform longer-term planning strategies and enhance overall productivity.
Lastly, here is one last piece of advice from our guest expert Wenlin Tan:
“Before embarking on cycle syncing, it might be helpful to invite the individual interested in this journey first to understand the intention behind it. One should invite the person who is curious about cycle syncing and cycle awareness to think about why they want to embark on this journey. What do you hope to achieve, and how do you hope to feel? And, you know, what's your relationship with your body?
(...) Many clients often begin by saying that they don't have a regular menstrual cycle. They would like it to be more regular so that they can better organize their time. However, as they continue working on their cycle syncing, other issues begin to surface such as wanting to feel more creative or in alignment, struggling in relationships, or difficulty communicating with their partner. Therefore, I believe it's important to revisit this question from time to time, in order to address any issues that may arise.
I chose to offer a question because there is a lot of information out there about menstrual cycles. If you do a quick search, you'll find 10,000 tools including cycle tracking apps and companies selling various products such as menstrual cups and recyclable tampons. Maybe I don't have any fresh information to offer, but perhaps we can discuss this topic from a different perspective or explore this question that may guide us to a deeper understanding of ourselves.”